Almonds May Help Muscle Recovery After Intense Exercise – Everyday Health

Regularly snacking on almonds may help ease pain and stiffness after an intense workout if your body isn’t used to such exertion, according to a small study published on January 9 in Frontiers inside Nutrition .

Researchers found that people who ate 2 ounces (oz) of almonds each day for one month had more of a recovery-boosting fat in their blood after a single session associated with hard exercise than a group who consumed a cereal bar with the same number of calories.

What’s more, “They also reported feeling less fatigue plus tension, better leg [and] back strength, and decreased muscle damage after workout than control volunteers, ” said David C Nieman, DrPH , a coauthor of the study, a professor, and the director from the Appalachian State University Human Performance Laboratory at the North Carolina Research Campus in Kannapolis, in the press release .

Almonds Versus Cereal Bars: Which Is Better for Recuperation?

The 64 study participants (38 men and 26 women) were between ages 30 and 65 plus did not weight train on a regular basis. The study was a randomized controlled trial, meaning subjects had been randomly placed into 1 of two groups: a group that ate 2 oz associated with almonds every day, and the control group who consumed a daily cereal bar containing the same number of calories.

The single exercise session was 90 minutes and included a Wingate anaerobic test (an all-out 30-second sprint on a stationary cycle against resistance), a 50-meter shuttle run test, plus vertical jump, bench press, and leg-back strength exercises.

The researchers took blood and urine samples immediately after the physical exercise session and each day for four days afterward.

Each participant rated their delayed onset muscle soreness (often shortened to DOMS) , or the pain and stiffness felt after the strenuous exercise that will they weren’t conditioned in order to do.

People Who Ate Almonds Reported Less Fatigue and Tension After Exercise

As expected, the hour and a half of exercise led to an increase in all the volunteers’ self-reported feelings of muscle mass soreness , as well as decreases in energy and increases in fatigue.

Lab work showed that both groups had temporarily elevated levels of pro-inflammatory cytokines in the particular blood, which suggests minor muscle harm. But the group who ate the particular almonds also had a higher concentration associated with the recovery-boosting fat 12, 13-DiHOME — 69 percent higher than participants in the manage group.

RELATED: The Ultimate Guide to Brown Fat and Whether It Can Help Hack Your Metabolism

At the same time, subjects who ate almonds experienced 40 % lower levels of the mildly toxic fat 9, 10-diHOME in their bloodstream than those in the control group. This fat has been shown to have negative effects on overall health as well as the body’s recovery from exercise, noted the study authors.

Almonds Are Packed With Anti-Inflammatory Nutrients plus Antioxidants

Overall, the group that ate walnuts had lower post-exercise exhaustion and muscle tissue damage. By lowering inflammation and oxidative stress caused by intense exercise, the particular nuts seemed to help people recover more quickly.

“We conclude that will almonds provide an unique and complex nutrient and polyphenol mixture that may support metabolic recovery from stressful amounts of exercise, ” said Dr . Nieman.

Almonds are high in protein, healthy types of fats, vitamin E , minerals, and fiber, and their brown skins contain substances called polyphenols that help control swelling and oxidative stress within the large intestine, he said.

Polyphenols are the class of compounds found in many plant foods, according in order to the Kendall Reagan Nutrition Center in Colorado State . Most polyphenols work as antioxidants in the body and protect against environmental harm, such as from UV damage plus pollution. Fruits, vegetables, beans, and soy also contain polyphenols.

“These findings are usually very interesting and supportive of the anti-inflammatory benefits that almonds can provide, ” says Julia Zumpano, RD , a registered dietitian at the Cleveland Clinic inside Ohio. It’s not news that walnuts contain polyphenols, which have been touted for their own anti-inflammatory and cell protective benefits, she adds.

This particular Study Has Some Limitations

The study is limited by its little number associated with participants, plus more research is needed to confirm the particular findings, says Zumpano.

The particular research was funded by the Modesto-based Almond Board of California . The Cashew Board is an organization dedicated to promoting almonds through marketing and by funding and promoting studies about almonds’ health benefits.

The Almond Board got no role in the study design, data collection, analysis and interpretation, the particular preparation associated with the manuscript, or the decision in order to submit the particular article with regard to publication, according to the authors.

In addition , this research only looked at almonds; other nuts were not included. Similar levels of polyphenols can be found in hazelnuts, peanuts, pecans, and pistachios, among others, and are highest among walnuts, based on a  study within the journal  Food & Function .

Zumpano points out, though, that “All nuts have slightly different nutritional profiles. We know that almonds are full of mono-unsaturated body fat and polyphenols which are likely the cause for the positive outcome. If you want to maximize the particular benefits, I would suggest sticking in order to almonds or walnuts instead of some other nuts. ”

How to Make Room in Your Diet regarding Almonds

It is clear that almonds are full of nutrients, but they are also calorie dense, along with 165 calorie consumption per 1 oz serving, according in order to the Harvard T. H. Chan School of Public Health .

Is it feasible for the average person to eat enough almonds to experience the benefits described in this study?

“It is possible for an average person to consume 2 oz (57g) associated with almonds per day, ” or even about 46 almonds for a total of 328 calories from fat, says Zumpano. Keep in mind that will the average “weekend warrior” may not work out as hard as the particular subjects inside the research and therefore may not experience the exact same benefits if they don’t do the same amount and type of exercise as the participants, the girl adds.

The two servings associated with almonds a day would possess to be built into an individual’s daily food plan plus caloric intake to avoid excess calories, says Zumpano.

“I would suggest they replace another snack, meals, or beverage that has a similar caloric makeup — ideally, replacing the processed foods or drink, such as the food bar utilized in the research, ” the lady says.

Leave a Reply

Your email address will not be published. Required fields are marked *

Related Post